WOD17052021, MONDAY
WARMUP
3 mins on any machine
TASK 1: GYMNASTICS
A. Superset for 4 rounds
. 6 hollow to arch
. 6 kips on ring
B. Superset for 4 rounds
. Hold 10s on top of rings then 5s eccentric
. 5 Russian pushups
C. EMOM x 8 mins
. 1-5 ring MU / 1-2 ring pull-ups
TASK 2: CONDITIONING
A. 18 min AMRAP
. 12 box jump over
. 10 pushups
. 8 KB swing
Rest 2 mins before part B
B. EMOM x 6 mins
Min 1: 12 box step up with KB
Min 2: 45s plank